Organizational psychologist Melissa Doman, MA tells us that many things can contribute to a lack of motivation at work. She says, “It can range from having high-stress levels that push you into 'bare minimum; I'm in auto-pilot mode to survive', to a lack of connection to the purpose and mission of your organization, to not enjoying your work itself, to feeling demotivated by bad leadership or not being recognized for your value."

Feeling unmotivated at work can come from so many different reasons because every situation and individual is unique.”

Meanwhile, organizational psychologist and career counselor Dr. Sylvia Broetje mentions several additional factors, one of them being unclear or unrealistic goals. A person might feel confused about where to start and which tasks to work on because the course of action is unclear or there’s too much to do, this way demotivating them. 

She also indicates the lack of control and autonomy. “It's difficult to feel ownership over your tasks if you are being micro-managed, you feel like you aren't being trusted, and you can't organize how to do your own work.”

Additionally, lack of recognition can also affect motivation levels, as one may feel that their efforts or results aren’t valued. The negative work environment also contributes to this, as Broetje explains, ”It's hard to do good work if you don't feel accepted and supported by your colleagues and supervisors. As humans, we are social animals, and we need good relationships in order to do well.”

Doman emphasizes that if a person feels unmotivated at work, it’s important to find out the reasons why. Otherwise, unmanaged feelings can potentially grow and unwantedly impact other areas of work or life.

“Feeling unmotivated may seem ‘harmless', but just because something isn't in your face to the point where it shocks you to address it doesn't mean it's not doing some potential damage to your self-esteem, self-efficacy, resilience, or professional drive in the background,” she adds.

Meanwhile, Broetje believes that pushing through and keeping working when a person is lacking motivation can be beneficial in the short term. “I would even say that motivation often kicks in AFTER you start working. The important thing is to get started.”

She even kindly shares a strategy that might get you going in moments when you don’t want to. “If you find yourself procrastinating a lot, the Pomodoro technique can be really helpful. Set a timer for 25 minutes of work, followed by a 5-minute break. Most tasks are bearable when you only have to do them for 25 minutes. Repeat. What often happens is that after two or three cycles of this, you have found your stride and don't even want to take the 5-minute break anymore.”

If you’re interested in more ways to up your productivity levels, she has created the "Good Work" worksheet, which you can check out on her website. 

However, she agrees that it’s best to find the root of the problem when a lack of motivation overstays its welcome. “Some questions to consider are: Was the work originally motivating? What changed? Are you lacking motivation overall or only at work? What makes you excited? What could be draining your energy? The tasks? The people you work with? Overwork? Also, see the demotivators above.”

She also mentions that journaling and talking to friends, families, or trusted colleagues can be helpful in such moments, as can the support of a professional, like a career counselor, who aids in managing the current situation, identifying opportunities for change, or exploring whether the career or job is right for you.

During times when motivation levels are low, it’s important to remember that everyone struggles from time to time. Doman comforts us by saying, “It's so common and normal! If you feel that way, the last thing you need to do is be hard on yourself.”

In addition, Broetje advises acknowledging such a difficult time. “Set yourself smaller, realistic goals and reward yourself with little things when you've accomplished them, e.g., make yourself a cup of tea after two hours of good work. Take regular breaks that allow you to switch off from work. This is really critical for recovery. If you work a desk job, do something very different to recharge. For example, go for a walk, lie on the sofa and listen to music, cook, etc."

It also might be a good idea to take a look at your overall lifestyle. “Are you getting enough sleep? Eating well? Getting some exercise? This might not be the time to make major lifestyle changes but try to practice good self-care. Getting support from family, friends, or a professional can also help you navigate this time,” she concludes.